Nutrition

Training Articles

CYCLING SCIENCE | NUTRITION | EVENT PREPARATION

Sams Post-Hack Vegan Meal

Our good friend and ex-teammate, hank, is currently taking on the ‘veganuary’ challenge! Follow his journey on GCN’s YouTube channel (link below). We’re all for whatever works for you, but for those who are vegan, or just fancy a different meal to the usual meat and carb, our plant-based coach, Sam Williams, shares a quick and easy post-workout meal to get stuck into.

Mikey's Banana Bread

This is a great, quick, easy recipe with a mix of high and low GI carbs from the honey and oats to give you energy on the longer and higher intensity sessions, where you need some extra carb. It contains plenty of protein from the yoghurt and eggs to aid recovery toward the end of the ride and preventing any muscle breakdown. In addition the cinnamon is a great antioxidant that reduces inflammation for those sore legs!

Turmeric Eggs (Akuri)

The NEO kitchen is back, with this pre or post ride meal. Tasty, nutritious, what's not to love! One of our favourites to date!

PROTEIN BALLS

This week we're focusing on a high protein snack that is quick and easy to make and can be a perfect desert or a pre-bed snack. A rider should be aiming to consume 1.5-2g of protein per kg (depending on their current workload from training/racing).

The Importance Of Food Logging

Food logging, sometimes called a food diary or food tracking, is a very simple method of keeping on top of your nutrition. All that is required is you to write down everything that you eat and drink, this can be as simple as writing everything out in a note pad or using a specific app, such as My Fitness Pal, which can calculate the calories in each item off food.

Neo Kitchen #1 - Rice Cakes

Getting in sufficient clean carbs can be a battle for us riders, especially during rides. It’s not very practical carrying a baguette in your back pocket for example. Our go to snack at NEO are rice cakes. Rich in 25g of Carbs and 9g Protein, they're quick and easy to make and a much cheaper alternative to gels and bars.

It may be a simple snack but it's baked by science. With a moderately high glycemic index, they provide a quick release of energy without a sugar crash like gels and other sugar-rich foods. And by adding cinnamon will also help your body regulate blood glucose levels, preventing severe spikes and the dreaded 'bonk' afterwards.

Neo Kitchen #2 - Overnight Oats

Lets start with the morning, an essential time to fuel the body for the up and coming training ride or race. Although oats can be boring, they don’t have to be! Hopefully our recipe below will add a little excitement to you breakfast, as well as fuelling you properly for your ride. They contain carbohydrates and a range of healthy fats and protein. It’s low on the Glycemic Index, so it provides slow-release energy over a sustained period, which is perfect if you’re racing or heading out for a long training ride.
100g of oats contains 65g of carbs and 17g of protein, before anything has even been added yet.